Fat Intake Calculator

Understand daily fat needs

Why fat matters

Dietary fat supports cell membranes, hormones, vitamin absorption (A, D, E, K), brain function, and long‑lasting energy. The best intake is balanced—enough to support health and performance without crowding out protein and nutrient‑dense carbohydrates.

How this calculator estimates fat

• % of calories: Choose 20–40% of daily calories. If calories aren’t known, we estimate them from age, sex, height, weight, activity, and goal using a practical BMR method, then apply your chosen fat percentage.
• g/kg or g/lb: Weight‑based approaches are simple and scale with body size. Many people prefer ~0.6–1.0 g/kg (≈0.3–0.45 g/lb) for balanced plans.
• Distribution: We cap saturated fat around 10% of calories, include an omega‑3 target (e.g., 1–2 g/day), then allocate the remainder between monounsaturated and polyunsaturated fats.

Types of dietary fat

• Saturated: Found in high‑fat dairy, fatty meats, coconut oil. Keep moderate (often within ~10% of total calories).
• Monounsaturated: Olive oil, avocado, many nuts—great everyday staples.
• Polyunsaturated: Seeds, walnuts, certain oils; includes omega‑3s (fish, flax, chia).
• Trans: Minimize/avoid (often in partially hydrogenated oils).

Setting practical targets

Pick a fat approach that fits your calories, appetite, and culture. Pair fats with protein and high‑fiber carbs for steady energy. Track for 1–2 weeks, then adjust based on hunger, training, and outcomes.

Global usability

This tool supports metric and imperial units, works in every country, and is fully responsive (mobiles, iPads, tablets, laptops, desktops). No sliders—just clear fields and accessible labels.

Safety and limitations

This is an educational tool. If you have specific medical or nutrition needs, consult a qualified professional. Aim for consistent patterns over perfection.

Frequently asked questions

• HOW TO calculate fat as a percent of calories? Enter calories or let the tool estimate them. Choose a fat percentage (e.g., 30%). We convert that to daily grams and per‑meal grams.
• HOW TO set fat in grams per kg or per lb? Pick g/kg or g/lb, enter your factor (e.g., 0.9 g/kg or 0.4 g/lb), and the tool calculates total grams and the split.
• HOW TO keep saturated fat in check? We cap saturated fat near 10% of daily calories, then allocate the remainder toward mono and poly fats with an omega‑3 target.
• HOW TO use this on a calorie deficit or surplus? Select your goal (−10% to +15%) if estimating calories. Fat grams update automatically with your adjusted calories.
• HOW TO read the doughnut chart? Each slice shows a fat type’s share of your daily fat grams. Labels show the percentage for quick reference.